Meal Prep with Under 500 Calories for Weight Loss | Chile Lemon Rice Bowls

peanuts

🥗Healthier: almonds

💰Cheaper: sunflower seeds

Almonds provide healthy fats while sunflower seeds are budget-friendly.

urad dal

🥗Healthier: moong dal

💰Cheaper: split peas

Moong dal is lighter and easier to digest.

mustard seeds

🥗Healthier: cumin seeds

💰Cheaper: black sesame seeds

Cumin seeds add a different flavor profile.

lemon juice

🥗Healthier: lime juice

💰Cheaper: vinegar

Lime juice offers a similar tanginess.

Start cooking the rice using 3 cups or 450 grams of rice in a rice cooker.

Prepare the marinade by mixing in a large bowl: 2/3 cup (150 grams) of plain non-fat Greek yogurt, 1 tablespoon (8 grams) of garlic powder, 1 tablespoon (8 grams) of onion powder, 1 tablespoon (8 grams) of chili powder, 1 teaspoon (6 grams) of salt, and 1 tablespoon (15 grams) of lemon juice.

Add 2 pounds (908 grams) of boneless skinless chicken thighs to the marinade and coat thoroughly with your hands.

Line a large sheet pan with foil and lightly spray it with oil.

Place the chicken thighs smooth side down on the pan and bake in the oven at 400 degrees Fahrenheit (204 Celsius) for 10 to 12 minutes.

Chop 1 small onion (125 grams) into a large dice and 2 medium bell peppers into a large dice.

Optionally, chop 1 red chili pepper into a small dice for added heat.

Chop 1/4 cup (20 grams) of cilantro and dice 1 small tomato (50 grams), removing seeds to avoid excess water.

After 10 to 12 minutes, move the chicken to the top shelf and switch the oven to broil for 3 to 5 minutes until browned.

In a large skillet over medium heat, add 1 tablespoon (15 grams) of oil and 1 teaspoon (3 grams) of chili powder and 1 teaspoon (3 grams) of onion powder, allowing the spices to bloom for 30 seconds.

Add another tablespoon (15 grams) of oil and the chopped peppers and onions, cooking for a few minutes to soften them.

Add 12 ounces (340 grams) of shredded cabbage and 1 tablespoon (15 grams) of minced garlic, mixing well.

Pour in 8 ounces (227 grams) of tomato sauce and allow it to boil for a few minutes to reduce the raw flavor.

Stir in 3 cups (450 grams) of cooked rice, mixing until fully coated with the sauce.

Transfer the cooked chicken to a cutting board and cut into a large dice.

Return the chicken to the skillet with the rice and vegetables, adding 1 tablespoon (15 grams) of lemon juice and salt and pepper to taste.

Stir to combine and adjust flavors as needed.

Divide the mixture evenly into five meal prep containers, topping each with chopped cilantro and tomatoes.

Allow the meals to cool before sealing to prevent condensation and sogginess.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens